What’s the Deal with Apple Cider Vinegar?

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DATA UPDATE: The key to vinegar's health-promoting properties lies in its high concentration of acetic acid, and not beneficial properties of the culinary condiment. The “mother” in apple cider vinegar is a unique mix of bacteria, yeast and cellulose that forms during fermentation, but the mother does not perform specific weight loss functions. Moreover, acetic acid’s role as a supplement for slowing digestive processes is marginal when compared to the latest compounded weight loss medications. Dietary vinegar does, however, contain nutrients and antioxidants.

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As far back as 5,000 B.C., the ancient Babylonians used date palm vinegar for both food preservation and as a medicine prescribed to treat a variety of ailments, such as respiratory coughs and wounds. So, it is easy to believe most of the internet claims about apple cider vinegar (ACV). Last month the conclusions of an earlier study was retracted to more precisely clarify the role of “the mother.”

Making apple cider vinegar involves a fermentation process. First, yeast digests the sugars in the fruit and converts them into alcohol. A bacteria called acetobacter then turns the alcohol into acetic acid. The "mother" is a combination of the yeast and the bacteria that formed during fermentation. If you look at a bottle of raw unfiltered ACV, you can see strands of the mother floating inside.

While it contains some probiotics and enzymes, most scientific evidence suggests that the primary health benefits of ACV come from acetic acid, not specifically the mother. The initial clinical trial published in March 2024 in the BMJ Nutrition, Prevention & Health journal gained widespread international attention for its claims about ACV’s potential. The recently retracted paper was shown to have used questionable statistical methods that could have resulted in unreliable data.

BMJ Group Retracts Previous ACV Study

It is always crucial for researchers to be critical in regards to conclusions made about clinical data. This year an investigation found multiple issues, including questionable statistical methods, unreliable data, and a failure to register the trial beforehand. Independent experts could not replicate the results, concluding that the study was not credible. This also serves as a reminder to always look for well-vetted, reliable sources with ongoing updates.

A study suggesting apple cider vinegar helps with weight loss has been retracted by BMJ Group, as of September 2025, after experts uncovered major flaws in its data and methodology. BMJ Group advises journalist and others to stop referencing a study that once suggested drinking small amounts of apple cider vinegar each day could support weight loss in people who are overweight or obese.

Dr. Helen Macdonald - Ethics & Content Editor at BMJ Group

While apple cider vinegar isn't a magical cure, it does offer some real health benefits, mainly thanks to its acetic acid content. Historically touted as a cure-all, the truth about vinegar lies somewhere between pixie dust and snake oil. Although apple cider vinegar and vinegars made from other fruits and grains are generally safe to consume and a “mother of vinegar” can be added to accelerate the process. It is, however, a good idea to drink water afterward to protect the enamel on your teeth from the acid.

What the "mother" is and what it’s not...

If you've ever shopped for apple cider vinegar, you might have noticed two types on the shelf, including a clear filtered version and a cloudy unfiltered one. The key difference between them is the cloudy substance called "the mother." It’s a combination of yeast and beneficial bacteria that forms during the fermentation of crushed apples, sugar, and yeast. The presence of the mother indicates that the vinegar is raw, unpasteurized and still contains natural proteins and enzymes.

There is little scientific evidence to support claims that ACV can detoxify the body (our liver and kidneys already do that), heal wounds, or fight infections. So, while the mother signifies a healthy fermentation process, most of the science-backed benefits of ACV are attributed to its acetic acid content, and not the mother itself. Despite the myths, nutrition experts often recommend choosing raw, unfiltered ACV with the mother as it's less processed. The high-heat used during pasteurization can destroy some of the beneficial bacteria and enzymes.

Health Benefits of Dietary Vinegar

Dietary vinegar is packed with nutrients and bioactive components and has been a staple in kitchens worldwide for thousands of years, as a flavorful condiment used for potential health benefits. Beyond acetic acid, different vinegars contain a variety of beneficial substances, such as amino acids, vitamins, minerals, organic acids, and polyphenols. Apple cider vinegar is often in the spotlight, but most of its core benefits, like blood sugar control and metabolic efficiency, come from the acetic acid that is found in all vinegars.

• Blood Sugar Control: Some research has shown that taking a small amount of vinegar at bedtime can help lower fasting blood sugar levels for people with type 2 diabetes. So, adding vinegar to your diet before meals or at the end of the day could be a simple yet effective strategy.
• Weight Control: By slowing down stomach emptying, vinegar can help you feel fuller for longer and research indicates that dietary vinegar may help with weight management through its effects on digestion and satiety leading to a daily intake of fewer calories.
• Antioxidant Effects: Like apple juice, ACV contains B-vitamins and polyphenols that are plant-based antioxidants, which contribute to its overall nutritional profile and may help to lessen appetite by delaying gastric emptying and improving insulin sensitivity.
• Heart Health: Research shows that consuming dietary vinegar may help reduce total cholesterol, bad LDL cholesterol, and triglyceride levels while potentially increasing good HDL cholesterol. Its antioxidant content may influence lipid metabolism and inhibit cholesterol synthesis.
• Digestive Health: The fermentation process that creates dietary vinegar produces several key compounds that can benefit digestive health. The increased acidity also stimulates the production of gastric fluids to boost overall digestion after a meal.

While dietary vinegar shows promise as a weight management tool, more extensive research is needed to confirm these effects. However, most people can safely consume up to two tablespoons of vinegar daily but it is important to view it as boost for improved weight control and not a standalone solution for restoring metabolic health and well-being. The key mechanism appears to be acetic acid that slows the rate of gastric emptying of food from the stomach into the digestive tract.

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While dietary vinegar shows promise for health, it's important to remember that much of the research is based on small studies and vinegar is not a replacement for a healthy lifestyle or prescribed medications. It’s always advisable to prioritize professional advice before increasing vinegar intake. Metabolic Research Center has been helping people improve their metabolic health for decades. Take our 2-minute quiz to “Find Your Fit” and you’ll receive an instant download for our FREE Kickstart Guide that includes meal planning, recipes and much more.